Reverse fly's is an exercise that trains your rear shoulder muscles in isolation. Performing them on the machine is ideal for beginners as the movement is guided. Reverse flys on the machine are also ideal for advanced users to train the back shoulder.
Adjust the seat position to suit you and sit down on the seat. Press your chest against the chest pad.
2
Grasp the handles with your hands in a neutral grip (palms facing inward). Your arms are parallel to the floor and almost fully extended.
3
Bring your arms back until your rear shoulder is completely contracted. Your arms remain almost completely straight. Hold the position briefly and exhale as you do so.
4
Slowly and carefully bring your arms forward until they are back in the starting position. Breathe in as you do this.
5
A repetition has thus been performed. Repeat this process for the specified number of repetitions.
Tip
Keep your back straight throughout the exercise. As you move your arms forward, your shoulders should also move forward so that you feel a slight stretch in your back shoulder. Your arms should remain almost fully extended throughout the exercise. As you bring your arms back, imagine that you are pushing your elbows back.
Note: It is not a mistake if you bring your shoulder blades together at the back as you return. This trains the trapezius and does not put less strain on the back of the shoulder.
Muscle groups
Primary
Shoulder (posterior)
Secondary
—
Tertiary
—
Equipment
Butterfly Reverse
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